Cutting carbs has become trendy over the past 10 or so years as a fast weight loss mechanism. This has caused a lot of people, especially those who aspire to obtain a certain physique, to become scared of carbohydrate rich foods, due to the perception that they will gain weight. This article will cover everything you need to know about carbohydrates- the good, the bad, and all in between.
What do carbs do in the body?
First and foremost, carbs provide us with energy, and the way they do that usually depends on the source. There are many different types of carbs, e.g. Sugars, fibres, starches etc. Your own personal carbohydrate intake should be tailored to your physical (or lack of) activity, size, health status and health goals.
Provide glycogen to the muscle and liver
Once in the body, carbohydrate turns into either glucose, fructose, or galactose. This is dependent on the type of food eaten. We best utilize glucose, as it is what we use for fuel before anything else. Unused glucose turns into something called glycogen, which stores in liver and muscles as reserves. It is when the reserves are filled that the excess energy can get stored as fat.
Glycogen is the first and main source of energy that our muscles use. When we run out, gluconeogenesis (Muscle wasting) occurs. We can use fat for energy after glycogen depletes, however during high intensity exercise it does not give us the effectivity we need and requires a whole lot more oxygen.
If on a low carbohydrate diet, it will be a struggle to maintain good quality high intensity training- it is best to stick to low intensity training.
Proper function of hormones
When we restrict anything from our diet for a prolonged period* it increases cortisol levels in our bodies. Cortisol (stress hormone) can disrupt the ratios and secretions of our other hormones, and for women especially, can cause amenorrhea (absence of period).
It can also bother the function of our thyroid (metabolism), which is much less than ideal. One of our active thyroid hormones, T3, has been shown to slow down and become blocked by reverse T3 (which has the opposite function), slowing down our metabolism. When metabolism is slowed, it results in weight gain, low mood, fatigue, constipation, and in some cases, depression.
**There are some conditions which do require a low carbohydrate diet as part of treatment. If you are unsure, speak to a trusted nutritionist or naturopath**
*Studies show 6 weeks of carb restriction to have this effect.
Provide energy to our brain cells
Glucose provides energy to every cell of our bodies, and that’s no exception to our brains! You may notice that on a low carb diet, you feel foggy and unable to concentrate, especially the first few days. Our brain does adapt to using fat for fuel eventually, however, this kicks us into survival mode, which is not healthy to be in for prolonged periods of time. In those who are used to using mostly fat for energy, there is STILL a requirement from the brain for at least 20% glucose.
Regulate bowel movements and Improves gut function (fibre)
Let’s talk about soluble fibre- the almighty carb group. It’s the fibre found in things like legumes and oats, and it works to slow digestion (keeping us fuller for longer) and pull fat away from our vital organs (balancing cholesterol levels).
Pretty good!
Soluble fibre also encourages the growth of good, healthy gut bacteria - and we all know how vital gut health is to overall wellbeing! But just in case you haven’t hopped on board the gut health train just yet, there are many reasons why you should. Having a healthy colony of superheroes in your gut helps with the neurotransmitter function (mood, hormones, overall brain function), absorption of nutrients, blood sugar control, weight management, immunity, skin health, and of course, digestive health.
In human nutrition, there is no one size fits all. The way you eat may not be the best way someone else should eat for their body/lifestyle/ailments. Specific to this article, carbohydrates are not to be feared- rather, consumed in accordance with your body and lifestyle.
I’m off to have my post training oats (and enjoy every minute of them).
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